Nutrition for Exercise & Fitness

Hydration

Water makes up 50-60% of our bodies. It plays an important role in cell function, nutrient transportation, waste product elimination, body temperature regulation, blood circulation, and digestion. The National Institutes of Health recommends that adults drink six to eight 8-ounce glasses of water daily. However, exercise can lead to substantial water loss and can require an increase in consumption of water. Follow these guidelines from the American College of Sports Medicine.

HYDRATION BEFORE EXERCISE

Check your hydration status before exercise because there is a wide variability in fluid needs for each person.

Drink 16-20 fluid ounces of water or sports beverage at least four hours before exercise.

Obtain your body weight and check your urine to estimate your fluid losses. The goal is to correct your losses within two hours after exercise.

Drink 20-24 fluid ounces of water or sports beverage for every one pound lost.

Fuel Your Fitness

A balanced, healthy diet will meet the nutrient needs of most people who exercise. If you are a competitive athlete or long distance runner, a consultation with a sports dietitiancan give you a more personalized plan to optimize your performance. A snack with both carbohydrates (for fuel) and protein (to repair and rebuild your muscles) can give you additional fuel for your workouts. See some options below from the Academy of Nutrition and Dietetics.